30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

August 21, 2018

Announcements

❌ALL ATHLETES PLEASE READ❌

Limited Schedule Next Week

MONDAY 20th- FRIDAY 24th

These classes will be CANCELED:

– 9:15 Boot Camp
– 11:30 CrossFit
– Open Gym (1-3pm)
– 3:30 CrossFit
– Kids Classes

Please make the appropriate changes to get your workouts in during this week. No coach will be available to open the box during the times listed above! Thanks!

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (5X4 Same Weight)

Aim For 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 GHD’s/ Sit-Ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

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